Tuesday, February 28, 2017

2017-02-28 Travel workout

At GDC, so did my street workout thing.

A. Run 1 mile. not for time

B. 5 rounds:
{
10 pushups
10 situps
10 pistols (5/leg)
}

C. 5 rounds
{
10 pushups
10,8,6,4,2 situps
}

D. Run 1 mile, not for time.

Later in the day,

E. 100 pushups (added to above, makes 200, for day 39 and 40, as I didn't do yesterday)
20,5,20,5,15,10,15,10

Sunday, February 26, 2017

2017-02-26 CF Open 17.1 Re-do

Did again. had a plan, which fell apart 2 minutes in. I got 10 more reps for no reason other than friends yelling at me :-)

A. CF Open 17.1. For time:
{
10 DB Snatch 50#
15 Burpee box jump (facing box) 24"
20 DB Snatch 50#
15 Burpee box jump (facing box) 24"
30 DB Snatch 50#
15 Burpee box jump (facing box) 24"
40 DB Snatch 50#
15 Burpee box jump (facing box) 24"
50 DB Snatch 50#
15 Burpee box jump (facing box) 24"
}
I got through the round of 40, and 26 reps into the 50 DB snatch
score: 186, tiebreak time (end of last round of burpees) 17:19

B (later in the day). 100 pushups (day 38)

2017-02-25 WOD

Sore like heck from yesterday and we had a pretty beefy workout today

WARM
std warmup
300m row
snatch drills

MAIN

A. 15-12-9 snatches and HSPU. I scaled to
{
12-9-6 Snatches 75#
15-12-8(of 9 targeted) HSPU (all strict)
}
10 min cap

4 min rest

B. Annie: 50-40-30-20-10 of
{
DU
situps
}
7:20

4 min rest

C.  for time
{
30 Squat Clean Thruster 95# (Rx was 135)
}
time: 5:58

I added:

D. 100 pushups x 2 (forgot yesterday!) (day 36, 37)
Did 100 at the box, rest through the day

Friday, February 24, 2017

2017-02-24 CF Open 17.1

Well, the Open is on again. I feel about 80% recovered from a variety of injuries, and definitely not in peak shape, so I'm doing it, but will definitely rank lower than I did last year.

17.1 was an exercise in knowing your pace/capacity. I probably could have pushed a little harder and went a bit too slow. If I redid it, I could beat my score, but I don't think I'll have the chance to try it again. (Cub scout event sat/sun, and then flying out early monday).

WARM
std warmup
3x6 DB Snatch 20#
3x5 burpees

MAIN

A. CF Open 17.1. For time:
{
10 DB Snatch 50#
15 Burpee box jump (facing box) 24"
20 DB Snatch 50#
15 Burpee box jump (facing box) 24"
30 DB Snatch 50#
15 Burpee box jump (facing box) 24"
40 DB Snatch 50#
15 Burpee box jump (facing box) 24"
50 DB Snatch 50#
15 Burpee box jump (facing box) 24"
}
I got through the round of 40, and 16 reps into the 50 DB snatch
score: 176, tiebreak time (end of last round of burpees) 18:09

Thursday, February 23, 2017

2017-02-23 WOD

Active recovery day, so did a variety of things, nothing too strenuous

WARM
std warmup
400m run (truform treadmill - meh)

MAIN

A. 1000m row
8:10

rest of below was interspersed between sets

B. CJ practice
5x45, 5x95, 3x115, 3x135, 2x135, 2x155, 2x175

C. 100 pushups (day 35)
10, 15, 15, 15, 15, 15, 9, 6

D. Strict MU practice
3 chinup w slow negative
2x3 ring pullups
5 attempts, 2 successful! First ones since Oct 10! (19 weeks!)

Wednesday, February 22, 2017

2017-02-22 WOD

WARM
std warmup
100m row
2x10 DU

MAIN

A. 4 rounds (no one got four rounds), at about 80%:
{
1000m row
100 DU
50 cal Airdyne
50m (5 lengths of gym) bear crawl
}
40 min cap, finished 3 rounds even

I added:

B. 100 pushups (day 34), interleaved w MUs
{
20, 15, 15, 15, 15, 10, 10 Pushup
1 MU (7 total)
}

Tuesday, February 21, 2017

2017-02-21 WOD

WARM
std warmup
4 min/4 rounds
{
15s Jumping jacks
15s Air Squats
15s Mountain Climbers
15s Jumping Squats
}

MAIN

A. 5x8 Deadlift, 50%
warm: 10x45, 8x95, 8x135
main: 5x135, 5x205, 5x205, 5x205, 5x225 (49%, 55%, 60%)

B. 4 rounds. each 3 minutes long, 3 min rest b/t
{
500m row
Burpee-box-jump-overs 24"
}
score is number of burpees
8,9,8,9

I added:

C. 100 pushups (day 33), and other stuff - 6 rounds  of
{
20,15,15,15,15,10,10(at the end)
1 pullup strict
1 chinup (slow negative)
2 commando pullups (1/side)
1 HSHold (longest was about 20s off the wall!)
}

Monday, February 20, 2017

2017-02-20 WOD

WARM
std warmup
5x5 wallball 12#
snatch warmup

MAIN

A. Back Squat 5x8, 50% (start of new strength cycle)
warm: 10x45, 8x95
main: 8x135#, 5 sets

B. 5 sets, each for time, at top of 5 minute mark
{
400m run
10 OH Squats 75# (Rx was 100#)
10 C2B pullup (I did banded, 4-5 C2B, 5-6 chin-over-bar)
}
times: 3:30, 3:25, 3:28, 3:42, 3:26

I added:

C. 100 pushups (day 32), superset w GHD situps
{
15, 15, 15, 15, 15, 15, 10 pushups
8,8,8,8,9,9
}

D. 3 rounds, not for time
{
1 MU
1 HSHold, for balance
}

Sunday, February 19, 2017

2017-02-19 Sunday run & pushups

A. Ran 9.58 Km, 47:27, 4:57/km pace

B. 100 pushups, day 31
(sets of 20, through the day)

Saturday, February 18, 2017

2017-02-18 WOD

WARM
std warmup
2x20 cal airdyne
deadlift warmup
clean warmup
5xHSPU

MAIN

A. Partner workout, chipper, 30 min cap, divvy up as needed. One works while other rests, etc
{
100 deadlift 225# (50 each)
100 HSPU (50 each)
100 Power Clean 135# (Rx was 155. I did about 40 of these)
100 DB Thruster 35#x2 (Rx was 45#x2, I did about 20 of these)
100 cal Airdyne (we did 70, of which I did about 30)
} 30 min

I added.

B. 100 pushups, day 30
20, 20, 15, 15, 10,10,10

C. MU practice
1,2,3

Friday, February 17, 2017

2017-02-17 WOD

Did a repeat of Open 12-3. I should hope I've improved in 5 years, even with current injuries I'm recovering from.

WARM
std warmup
clean & OH Press warmup

MAIN

A. CF Open 12.3. 18 min amrap
{
15 Box Jumps
12 Push Press 115#
9 T2B
}
6 rounds + 21 reps = 237
(last time I did 4 rounds + 19 reps, so ~50% better. Pushed pretty hard ,but not 100%, maybe 1 round more if this were the open itself)

vs the general list of participants, you can see my improvment vs teh field from 2012 in teh image below. VS the masters field, I went from 19th percentile (87 of 108 in NW) to 78th percentile (24/108).

B. Benchpress 2 waves 5-3-1 starting at ~70%
5x95 warm
5x115, 3x135, 1x155
5x135, 3x155, 1x175

I added:

C. 100 pushups (Day 29)
(50 in the morning, 50 in the evening)

2017-02-16 PU Only

Travelling for work, so just did pushups in the evening when I got home.

A. 100 Pushups - (Day 28)

Wednesday, February 15, 2017

2017-02-15 WOD

WARM
std warmup
2x10 goblet squat 35#
2x5/arm KBPress 35#
clean warmup

MAIN

A. Conga style for 15 min @ 70%
{
2 front squat
1 Split Jerk
}
2x95, 2x115, 3x135, 2x155, 1x175

B. 3 rounds for time, scale to fit in 12 min cap
(rx was 15 reps of each - I scaled to 10 and finished a littl early)
{
10 T2B
10 power clean 135#
10 HSPU (all strict, first round unbroken)
}
10:39

I added

C. 5 rounds, not for time
{
20 pushups (as part of 100) (Day 27(
10 GHD situps
}

Tuesday, February 14, 2017

2017-02-14 WOD

WARM
std warmup
20 pushups (toward my 100)
clean drills

MAIN

A. 6 min EMOM
{
2 CJ, starting 60%
}
1x2@115, 2x2@135, 2x2@155, 1@175, failed second rep

B. 4 rounds, each for time, but cap at ~4min. 4 min rest b/t rounds.
{
30cal row
25 wallball
10 pullups w band (Rx was 20, no band)
} times: 4:00, 4:05, 4:15, 4:50

I added

C. 40 pushups toward 100 (in between rounds of above - 20x2) (day 26)

D. 4 rounds, not for time
{
10 pushups
1 HSHold
1 MU
}

Monday, February 13, 2017

2017-02-13 WOD

WARM
std warmup
deadlift warmup (5x135, 5x185)

MAIN

A. 3 rounds, not for time
{
50 DU
2 BarMU
10 DB step-ups (5/leg, 45#x2, 20" box)
}

B. 12 min AMRAP
{
8 Deadlift 225# (Rx was 255)
8 Box jump 24#
8 DB Push press 2x30# (Rx was 45#)
}
5 rounds + 14 reps

I added:

C. 100 pushups, day 25
20, 15, 15, 15, 15, 10, 5, 5

D. 3 rounds, not for time
{
1 HSHold ~ 20s for balance
1 MU
}


Sunday, February 12, 2017

Saturday, February 11, 2017

2017-02-11 WOD

WARM
std warmup
2x
{
10 goblet squat 10#wb
5 burpees
}

MAIN

A. Partner wod, for time
{
100 cal AirDyne (25 each x 2)
100 wallball (20,15,10,5 each)
100 cal row (20,15,15, each)
100 pushups (15,15,10,10)
100 T2B (10, 8x5 each)
}
time: 21:19

5 min rest

B. 3x100m farmer carry (2x70#)
3 each w partner

I added

C. 50 pushups (to round out 100, day 23)

D. 3 rounds, not for time
{
1 strict pullup w slow negative
1 strict chinup w slow negative
1 back bridge
}

Friday, February 10, 2017

2017-02-10 WOD

WARM
std warmup
clean drills

MAIN

A. 5 min amrap
{
5 thrusters 115#
5 bar-facing burpees
}
rounds/reps: 5 rounds

5 min rest

B. 5 min amrap
{
5 HSPU
5 Hang power clean 115#
}
rounds/reps: 4+4

5 min rest

C. 5 min amrap
{
5 KBS 53# (Rx was 70)
5 goblet squats 53#
}
rounds/reps: 7+1

I added:

D. 100 pushups (day 22)
(some in sets in between the above,)

E. 2 MU

2017-02-09 PU Only

Travelling, missed workout yesterday, so did 2 days worth of pushups

A. 200 pushups (day 20, 21)
broken up over course of the day (100 in morning, 100 at night)

Tuesday, February 7, 2017

2017-02-07 WOD

WARM
std warmup
clean drills

MAIN

A. 6 min emom
{
3 Squat Clean & Jerk
}
95, 115, 115, 135, 135, 155

(did 1 clean at 175 just to adjust for below)

B. CF Open 15.4
{
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
...
}
3,3+6,3+9,3+12,1= 40 reps

Despite the cleans being really rough due to recovering bicep injury, huge improvement over my 19 reps from 2 years ago! 2 years ago that'd put me in top 20% for my age division and top 40% for all ages.

I added:

C. 100 Pushups (day 19)
15, 15, 15, 15, 10, 15, 10, 5

D. MU
Just did 2 for the heck of it.

Monday, February 6, 2017

2017-02-06 WOD

WARM
std warmup
2x
{
100m row
5 power snatch 75#
3 box jump 24"
}

MAIN

A. 3 rounds, each for time, 4 min rest
{
300m row
10 Power Snatch 75#
5 box jump 24"
}
times: 1:50, 2:03, 2:02

B. work to a heavy 3 rep back squat
6x75, 4x135, 3x165, 3x185, 3x215

I added

C. 100 pushups (day 18)
25, 15, 15, 10, 15, 15, 5

D. 3 strict pullups w slow negatives

E. 3 strict chinups w slow negatives

F. 3 rounds, not for time
{
HSHold for balance
5 hanging leg raises
}

G. BarMU
(Just 1, for practice)

Sunday, February 5, 2017

2017-02-05 Sunday Run + Pushups

First (nearly) 10k for a while. Off pace a bit but glad I just got my butt out the door in the miserable rain.

A. Run 9.41km. 48:43. 5:11 pace

B. 100 pushups (day 17)
scatted through the day, sets of 20

Saturday, February 4, 2017

2017-02-04 Workout

Gym was closed for a comp, so went and used the club the fam belongs to. Did a mishmash of stuff

A. 3x5/arm DB Snatch

B. 100 pushups (day 16)
20,15,15,20,15,15

C. 5xHSHold

D. 3x5 Hanging Leg Raise

E. 3x3 pullup (strict)

F 3x3 chinup (strict)

G 3x5/leg pistols

H. Full clean and jerk
5x95, 4x115, 3x135, 1x155, 1x175, 0x185fail

I. 4x5 deadlift
135, 185, 225, 275

J. 3 rep back squat
135, 185, 225

Wednesday, February 1, 2017

2016-02-01 WOD

WARM
std warmup

MAIN

A. 3 rounds not for time
{
2 rope climbs (I only did a couple short pulls as bicep not recovered yet)
10 box jumps 20"
2 MU
}

B. 3 rounds of sprints:
{
30s Airdyne for cals
3 min rest
30s row for cals
3 min rest
}
bike: 20, 26, 23
row: 12, 12, 13

C. 100 pushups (Day 13)
first few sets during rest period of above
20-20-15-15-15-15

D. 3/side One Arm Chinup (assisted)

E. 3x HSHold